Healthy Vegetarian Cookery

Following a healthy vegetarian lifestyle is easy

What is a healthy balanced diet?

Starchy foods - the basis of the diet

Plenty of fresh fruit and vegetables

Keeping down the sugar

Less fat is better

Keep down salt intake

Health is also dependent on exercise

Food Supplements pros and cons

Understanding food components

Vitamins, Minerals and Trace Elements

Digestion- how it works

Eat whole grain cereals, not highly refined flour

Protein digestion

Evolution, diet and appetite

Further tips for a healthy lifestyle

Avoiding pollution

Avoiding pesticides on food

How cooking affects nutrients

How preserving affects nutrients

The right bacteria

Fibre and constipation

Getting Started - Changing your diet

Principles of menu planning

Equipment for pressure cooking

Microwave ovens

Food mixers, food processors, grain mill

Cooking on a budget

Cooking for one

Cooking for two

Cooking for the family

Ready meals, takeaways and cook/chill

Entertaining and special occasions

Large scale entertaining

Picnics and children's party ideas

Diets for life stages - Pregnancy

Feeding Baby- breast or bottle

Toddlers to school age

School children

Healthy adult diets

High energy / sports diets

Dieting for weight loss

Know your ingredients

The main starch grains: rice, millet and sorghum

Other starchy grains and flours: amaranth, buckwheat, quinnoa, teff, wild rice

Starchy roots and tubers: potato, sweet potato, jerusalem-artichoke, yam

Sprouting seeds

Sesame, pumpkin, sunflower seeds

Starchy fruit: breadfruit, banana-plantain, water chestnut

Banana, date, sultana

Milk cheese yogurt and eggs

Pulses: dried beans and peas

Soya bean products: tofu

Fresh non-starchy fruit

Vegetable and fruit juices

Using herbs and spices

Oils and fats: butter, olives, olive oil

Other ingredients

Healthy vegetarian cookery

Wholemeal bread

Wheat soda bread

Wholemeal pizza base

Mixed grain bread

Millet and banana flat bread

Rotla (millet flat bread)

Naan bread or Pitta bread

Carrot and Potato bread

Wholemeal scones

Chestnut pancakes

Buckwheat pancakes

Crispbread and Crackers

Millet and sesame crispbreads

Sunflower crispbread

Almond crackers

Cheese crackers

Low fat and sugar cakes

Apple gingerbread

Pumpkin & spice bread

Apple and fruit slice

Oatmeal porridge

Millet and date porridge

Rice and sultana

Wholewheat pasta

Baked sweet potato

Hot garlic potatoes

Cretan shepherd's pie

Rice with a hot vegetable sauce

Cashew nut pilaf

Persian style rice

Nutty flavoured risotto

Stuffed vine or cabbage leaves

Millet and nut pilaf

Chestnut and herb loaf

Vegetable nut gratin

Chinese cashew stir-fry

Chestnuts with brussels sprouts

Cauliflower and potato soup

Vegetable broth

Mushroom and watercress soup

Tomato and Apple Soup

Leek and Potato Soup

Cauliflower and cheese soup

Cheese and egg dishes

Quiche lorraine

Vegetables and cheese

Bubble and squeak

Sauces and dressings

Plain wine sauce

Rich wine sauce

Italian Tomato Sauce

Blue cheese dressing

Blue cheese and walnut sauce

Shropshire and walnut sauce

Brie sauce on vegetables

Low-fat yogurt sauces and dips

Horseradish sauce

Low fat mayonnaise

Spicy mayonnaise

French dressing with herbs

Sesame dressing

Hot coconut sauce

Celery and apple salad

Spicy broad bean and pine kernel salad

Pasta with pesto salad

Bean and chick pea salad

Salads - further suggestions

Vegetable dishes

Vegetarian moussaka

Indian chilli tomatoes

Herby courgettes

Fried okra - ladies' fingers

Vegetable and fruit curry

Stuffed courgettes

Tangy cauliflower

Red cabbage with apples

Leeks with almonds

Cornmeal pudding

Dried fruit salad

Brown bread pudding

Vegetable and fruit juices

Winter fruit salad

Apple and bramble pudding

Conversion Tables

Visit Peter's Vegetarian Shop for Books and Equipment

Sample Menus

Sunday	breakfast oatmeal porridge and low-fat yogurt portion fresh fruit	lunch baked potato (eat the skins!)cold boiled egg and a salad fresh fruit salad	main meal Chestnut and herb loaf with brown rice and a selection of root and leaf vegetables portion of fresh fruit
Monday	breakfast low sugar muesli moistened with a small glass of fruit juice portion of fresh fruit	lunch hot garlic potatoes and salad banana	main meal wholemeal maccaroni cheese pudding with a selection of vegetables dried fruit salad
Tuesday	breakfast cornflakes with low-fat yogurt and sultanas slice wholemeal toast and marmalade.	lunch wholemeal bread, olive spread and salad portion fresh fruit	main meal Samosas with a bean salad and selection of vegetables baked apple pudding
Wednesday	breakfast millet and date porridge glass of unsweetened fruit juice	lunch pasta with a pesto sauce and a salad portion of fresh fruit	main meal cottage pie with selection of vegetables portion of fresh fruit
Thursday	breakfast polenta with low-fat yogurt portion fresh fruit	lunch cashew nut pilaf with a salad portion fresh fruit fresh fruit	main meal vegetarian moussaka with rye bread and a selection of vegetables dried fruit salad
Friday	breakfast wholemeal toast and marmalade portion fresh fruit	lunch hard boiled egg and brown rice salad portion fresh fruit	main meal chinese cashew stir fry with new potatoes and a selection of vegetables brown bread pudding
Saturday	breakfast brown rice and sultanas wholemeal toast and jam portion fresh fruit	lunch baked potato with baked beans portion fresh fruit	main meal brie sauce with a wholemeal pasta and a selection of vegetables baked bananas
Sunday	breakfast wholemeal toast and marmalade yogurt and fresh fruit	lunch cauliflower and potato soup with potato bread fresh fruit salad	main meal millet and nut pilaf with low-fat roast pototoes and a selection of root and leaf vegetables apricot whip
Monday	breakfast low sugar muesli with low-fat yogurt portion fresh fruit	lunch wholemeal pasta with pesto and salad dried fruit salad	main meal onion sauce with baked potato and a selection of vegetables or salad melon and ginger
Tuesday	breakfast cornflakes with banana wholemeal bread and marmalade	lunch wholemeal pizza and salad	main meal brown rice with blue cheese and walnut sauce and a selection of vegetables portion fresh fruit
Wednesday	breakfast mixed grain bread, toasted with jam portion fresh fruit	lunch persian style rice portion fresh fruit	main meal vegetable stefado, Greek salad, served with a wholemeal bread portion fresh fruit
Thursday	breakfast low sugar muesli with low-fat yogurt portion fresh fruit	lunch naan bread with a salad portion fresh fruit	main meal cheese omelette, baked potato and selection fresh vegetables portion fresh fruit
Friday	breakfast crispbreads and marmalade portion fresh fruit	lunch brown rice salad portion fresh fruit	main meal leek and potato soup with wholemeal bread and a selection of vegetables portion fresh fruit
Saturday	breakfast buckwheat pancakes with a very little maple syrup portion fresh fruit	lunch wholemeal bread and salad portion fresh fruit	main meal tofu dish and low-fat roast potatoes with a selection of vegetables crispbreads with cheeses and fresh fruit

/vegetarian_cookery/sample_menus.html

Search for any topic in this forum